How to sleep quickly? These 10 hacks will help you sleep better tonight
By Emily Hagan | Published on Oct 19, 2023
Are you tired of tossing and turning in bed, desperately trying to fall asleep? We’ve all been there, my friend. The struggle to get a good night’s sleep can be real, especially with the disruptions caused by the pandemic. But fear not, because we’re here to help you conquer the sleepless nights and wake up feeling refreshed!
1. Find the Perfect Pillow
The secret to a sound slumber lies in finding the right pillow. Look for one that offers head, neck, and ear support, as well as shoulder support. A study by the National Sleep Foundation revealed that a comfortable pillow helps seven out of ten people fall asleep faster and sleep better. So, invest in your sleep sanctuary!
2. Steer Clear of Caffeine
We all love a good cup of coffee, but having it before bed is a sleep killer. Caffeine disrupts your natural sleep pattern and keeps you wide awake. So, skip that late-night cup of Joe and opt for a soothing herbal tea instead. Your body will thank you for the extra zzz’s.
3. Ditch the Daytime Naps
While a quick power nap might seem tempting, it could be the reason you’re wide-eyed when bedtime rolls around. Stick to a consistent sleep schedule and avoid daytime snoozing. According to a study by the University of California, frequent napping leads to lighter nighttime sleep and increased daytime fatigue.
4. Unwind with Aromatherapy
Harness the power of essential oils to relax your body and mind. Lavender and chamomile are known for their calming properties and can help relieve stress and insomnia. Incorporate aromatherapy into your bedtime routine for a blissful night’s sleep.
5. Indulge in a Pre-Bedtime Shower
A warm shower before hitting the hay is a simple yet effective way to improve your sleep quality. The European Journal of Applied Physiology and Occupational Physiology suggests that taking a bath before bed enhances sleep, especially for older individuals. So, lather up and let the relaxation begin!
6. Practice Meditation
Clear your mind and let go of daily stresses with meditation. Controlled breathing, muscle relaxation exercises, and stretching can help ease your body into a state of tranquility. And if you wake up in the middle of the night, these techniques will help you drift back to dreamland.
7. Watch What You Eat at Night
Late-night cravings can be hard to resist, but be cautious about your food choices. A study from Brigham Young University in Utah discovered that nighttime snacking disrupts sleep. Opt for fiber-rich and protein-packed foods, while avoiding refined carbohydrates and packaged snacks. And remember, give your body a few hours to digest before hitting the hay.
8. Embrace a Good Night Brew
Want a natural sleep aid? Try a soothing cup of turmeric milk, also known as haldi milk. This concoction contains sleep-inducing amino acids and melatonin, which regulates your sleep cycle. Plus, turmeric offers added benefits like fighting oxidative stress. Sip your way to a slumber-filled night!
9. Mind Your Diet
The foods we eat play a significant role in our sleep quality. Stay away from refined carbohydrates, white flour, and refined sugar, as they can cause imbalances in your blood sugar levels and lead to nighttime snacking. Instead, opt for a diet rich in fiber and protein. And remember to stay hydrated throughout the day to curb late-night hunger pangs.
10. Set the Perfect Sleep Sanctuary
Create the ideal environment for a good night’s sleep. Make sure your bedroom is dark, quiet, and cool. Adjust the room temperature accordingly, and consider using an eye mask to block out any unwanted light. Set the stage for the sweetest dreams!
So, my friend, it’s time to embrace these sleep-enhancing practices. Say goodbye to restless nights and hello to a well-deserved, rejuvenating sleep. Here’s to a night of deep slumber and waking up feeling refreshed!